What is the yogurt with the least sugar?

November 10, 2025 •

3 min read

A 2018 survey indicated that natural and Greek yogurts have the lowest median sugar content compared to other types. Many yogurts contain hidden sugars, making the search for the yogurt with the least sugar difficult. This guide explores the best low-sugar choices for a healthy snack.

Quick Summary

This guide identifies the best yogurts for minimal sugar intake, including top brands, and the differences between plain, Greek, and dairy-free options. It explains how to read nutrition labels and provides alternatives for various dietary needs.

Key Points

Choose Plain, Unsweetened: Select plain, unsweetened yogurt, which contains only natural lactose, to get the least amount of sugar.
Opt for Greek or Icelandic Varieties: These yogurts are strained, reducing natural lactose and increasing protein, resulting in a lower overall sugar count.
Look for 'Zero Sugar' Claims: Some brands, like Chobani Zero Sugar and Oikos Triple Zero, use natural sweeteners like stevia or monk fruit for flavored options with no added sugar.
Read the Nutrition Label Carefully: Focus on the 'Added Sugars' line to avoid products with unnecessary sweeteners. The ingredients list is also crucial for finding hidden sugars.
Select Dairy-Free Options Strategically: While plant-based yogurts are available, scrutinize their labels, as some can have high added sugars.
Compare by 100g: Use the 'per 100g' value on nutrition labels to compare different products accurately, as portion sizes can vary.

Plain, Unsweetened Yogurt: The Lowest Sugar Standard

All yogurt contains naturally occurring sugar called lactose. Plain, unsweetened varieties contain zero added sugar, making them the lowest-sugar option. Plain yogurt usually has about 6-8 grams of sugar per serving, all from lactose. The ingredients list should include only milk and live cultures, with no added sweeteners, fruit concentrates, or syrups.

Greek vs. Regular Plain Yogurt

Plain Greek yogurt is often cited as a lower-sugar alternative to regular plain yogurt. The straining process removes some of the whey, which contains lactose.

Greek Yogurt: Has less lactose, and therefore, slightly less naturally occurring sugar per serving than regular yogurt. It typically has a higher protein content, which can help with feeling full.
Regular Yogurt: Still healthy when unsweetened, retains more natural lactose, resulting in a slightly higher sugar count than Greek yogurt.

Zero Sugar Yogurt Products

Some brands offer zero-sugar options for those who want flavored yogurt but want to avoid natural and added sugars. These products use natural alternatives like stevia and monk fruit extract.

Top Brand Options

Chobani Zero Sugar: Available in Greek yogurt cups, this line uses monk fruit extract and allulose to provide a creamy, sweet experience with 0 grams of sugar and 0 grams of artificial sweeteners.
Oikos Triple Zero: This Greek yogurt has 15 grams of protein and zero grams of sugar, using stevia leaf extract for sweetness.
Dannon Light + Fit Zero Sugar: A smooth, low-calorie option sweetened with stevia, offering 11 grams of protein per serving.

Low-Sugar Dairy-Free Alternatives

For those avoiding dairy, the market for low-sugar, plant-based yogurts has expanded. It is important to read the label, as many non-dairy options contain high amounts of added sugar to compensate for texture and flavor.

Best Dairy-Free Options

Forager Project Unsweetened Plain Cashewmilk Yogurt: A good option for minimal sugar, with a creamy texture from cashews.
Kite Hill Greek Style Plain Unsweetened Almond Milk Yogurt: Provides a tangy, Greek-style experience with no added sugar.
GT's Living Foods Cocoyo Living Coconut Pure: This coconut yogurt has a very low sugar count and is naturally cultured.

How to Find the Yogurt with the Least Sugar

Understanding nutrition labels and ingredient lists is essential for choosing the healthiest option.

Check the 'Added Sugars' line: This field helps distinguish between naturally occurring lactose and sugars added during processing. Look for '0g'.
Look for 'Plain' or 'Unsweetened': These labels are a good start. Verify the ingredient list to ensure no hidden sweeteners.
Use the 100g Rule: Compare different products using the sugar content per 100g. Products with 5g or less of total sugars per 100g are considered low in sugar by the NHS.
Read the ingredient list: Ingredients are listed by weight. If sugar or other sweeteners are near the top, the yogurt likely has high added sugar.

Comparison Table: Top Low-Sugar Yogurts


Brand	Type	Added Sugar	Total Sugar per 5.3 oz	Protein per 5.3 oz
Chobani Zero Sugar	Greek	0g	0g	12g
FAGE Total 0% Plain	Greek	0g	5g	16g
Oikos Triple Zero	Greek	0g	5g	15g
Siggi's Plain Icelandic	Skyr	0g	5g	16g
Forager Project Unsweetened Plain	Cashewmilk	0g	0g	3g

Conclusion

Finding the yogurt with the least sugar is straightforward when you know what to look for. Plain, unsweetened Greek or Icelandic yogurts, containing only naturally occurring lactose, are the simplest choices. Brands like Chobani Zero Sugar and FAGE Total 0% Plain stand out for zero-added-sugar formulations, sweetened with natural alternatives. Always choose plain over flavored varieties and check the nutrition label for '0g Added Sugars' for a healthier, lower-sugar option. Being an informed consumer helps enjoy yogurt's nutritional benefits without excessive sugar.

Frequently Asked Questions

Plain, unsweetened Greek and Icelandic yogurts, such as Chobani Zero Sugar, FAGE Total 0% Plain, and Siggi's Plain Icelandic Skyr, typically offer the lowest sugar content, with some containing 0g of added sugar.

A healthy plain yogurt with no added sugar usually has about 6-8 grams of total sugar per serving, all naturally occurring lactose from milk. Yogurts with added sugars have higher amounts.

No, plain yogurt is not entirely sugar-free, because it naturally contains lactose, a milk sugar. However, plain, unsweetened yogurt contains no added sugar, making it the lowest-sugar option.

Plain Greek yogurt is typically lower in sugar than regular plain yogurt because the straining process removes some of the lactose, leaving a higher concentration of protein.

Check the nutrition label for the 'Added Sugars' line and ensure it shows '0g.' Also, review the ingredients list to make sure no sweeteners like cane sugar or corn syrup are included.

Some of the best low-sugar, dairy-free options include Forager Project Unsweetened Plain Cashewmilk Yogurt, Kite Hill Greek Style Plain Unsweetened Almond Milk Yogurt, and GT's Living Foods Cocoyo Pure.

Yogurts sweetened with natural alternatives like stevia and monk fruit are a good choice for those who want flavor without added sugar. They are a better option than yogurts with artificial sweeteners, though plain yogurt remains the best for avoiding all added sweeteners.